The foods we eat can help control inflammation (or ignite it).
“Foods classified as ‘anti-inflammatory’ contain herbal chemical compounds that help the body prevent or fight inflammation,” says Priya Reddy, MD, a rheumatologist at Southwest Florida Rheumatology in Tampa Bay and a board member of the Association of Women in Rheumatology.
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Polyphenols, flavonoids, omega-3 fatty acids, vitamin E, and prebiotics and probiotics are the main chemical compounds discovered in anti-inflammatory foods, Reddy says. “Foods that naturally involve those compounds are fiber, antioxidants, nutrients and minerals, healthy fats, or other vital nutrients. “
You can’t necessarily tell by looking for a food if it will help eliminate inflammation. However, naturally bright and colorful whole foods are a smart choice (think fruits, vegetables, and plants), says Jen Scheinman, RD, a registered dietitian in personal practice in Ossining, New York. Aim for a wide variety of colors to ensure you get all the strong anti-inflammatory nutrients they contain. “
Start your anti-inflammatory nutrition with the following foods.
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Scheinman adds that the effect of total cereals on blood sugar levels also helps reduce inflammation. “They have a low glycemic load, which means they may not cause a spike in blood sugar. This is a smart thing to do, because too much sugar is linked to chronic inflammation,” he explains.
Replace subtle grain foods like white rice, all-purpose flour, and white bread with whole grain foods like brown rice, oatmeal, and whole wheat flour.
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Try adding a serving of nuts to brownies or homemade, sprinkle some on your oatmeal, or eat a handful as a snack.
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Reddy recommends incorporating those tasty, anti-inflammatory fruits into meals, snacks, and desserts. Stock up on new strawberries, blueberries, raspberries, and blackberries when they’re in season, or keep a bag in your freezer year-round.
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Add canned or dried beans and legumes to a salad or soup, or toss them in a sauce for an anti-inflammatory snack.
Oranges contain vitamin C and other resistant antioxidants, such as flavonoids, which can relieve inflammation.
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There’s an explanation for why olive oil is a staple of the much-touted anti-inflammatory Mediterranean diet: it’s been studied extensively for its effects on inflammation, with positive results.
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Reddy recommends olive oil in recipes where butter would normally be used. Use olive oil for baking, sautéing, and roasting.
Inflammation is helpful in the short term, but chronic inflammation can contribute to fitness disorders such as diabetes, heart disease, arthritis, and even cancer. Many foods contain nutrients that can help keep inflammation under control. Be sure to bring a variety of anti-inflammatory foods into your diet, adding total grains, fruits, vegetables, fatty fish, beans and legumes, nuts, and olive oil.
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